WARM UP – MOBILITY

Dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)

OHS & Snatch technique & warm-ups
Review snatch primers w/ dowel & empty barbell

WOD A
In ~10 min complete 3 sets of each snatch primer:

1) 3 sets of:
2 Halting snatch deadlift (pause at mid shin, knee cap, high hang)
2 Low hang muscle snatch (from at or just below the knee)
2 Pause snatch balance (hold 2-3s in the catch)

2) 3 sets of:
1 Snatch high pull

3 Position snatch (1 high hang, 1 knee cap, 1 floor)

start empty bar or very light and build slowly to a max of ~55-60% of a max

WOD B
SNATCH
15 mins to establish a heavy single or new 1RM snatch

  • If you are newer to weightlifting then work some multiples for consistency and/or work from the hang position.

WOD C
In remaining class time work through 3-4 sets of
3 Snatch pulls @ or just above your WOD B weight
8-10 Seated dumbbell press (2 x DB’s or KB’s)
20-30 Band pull aparts

  • rest 60-90s between sets

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